A CrossFit Indestri note for members
MONDAY CLASSES9:30AM ONLY
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To keep things varied at CrossFit Indestri we are always trying to find new complex movements and ways to keep you entertained with some links to thought vs movement.
This WEDNESDAYS we will be adding Virtual Shovel
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Alright crew the New Limited Edition Black & Gold CFI apparel is now available at the gym on pre-sale.Get it now to ensure you get it!
*Fit is the same as Squadron 71 mens tees, ladies chief chick tank, unisex flight hoodie*
THIS FRIDAY SEPTEMBER 9TH AT 6:30PM WE WILL BE HAVING A SUMMER EVENING BBQ TO CELEBRATE OUR SUCCESSES, COME TOGETHER AS A COMMUNITY AND JUST FAVE SOME FUN. WE WILL SUPPLY THE FOOD AND ENTERTAINMENT AND NON ALCOHOLIC BEVERAGES. YOU ARE MORE THEN WELCOME TO BYOB. THIS WILL BE A CASUAL GET TOGETHER AND THE FRIDAY 5:30PM WORKOUT WILL STILL RUN AS SCHEDULED. I WILL MAKE FRIDAYS A TEAM OR PARTNER WOD SO IF NUMBERS ARE HIGH FOR 5:30PM WE CAN DO A LARGE GROUP WORKOUT.
Get your partners together ladies, registration for this event is open and spaces are limited!Register now! The all NEW Women Strong pairs competition will take place at multiple boxes across Canada on Saturday, September 17th, 2016. CFI has been selected as one of the affiliate host locations. A % of the registration dollars will go to support My Friends House!We’re honoured to have these ladies coming to our affiliate once again, these ladies are all phenomenal woman/athletes, some of the most elite women/an incredible coaches in the sport of fitness.The UG Series Women Strong events are about women empowering women through fitness, in support of our local women’s shelter.If you're able to help out and volunteer we'll have a sign up sheet at the gym this week!
If you are looking to get you feet wet in a friendly competition look no further. October 15th at CrossFit Indestri Collingwood is the place to be, for a 3rd time Crossfit Indestri has been selected to host Festivus Games. This time it's different, it will be a 2 person team format. We have had a lot of individual competitors so let's see how you and your box buddy can do!!!! You only have till the end of August to get in on early bird pricing and free tee's so don't miss out!!!! See you in October
Register here:
http://FestivusGames.com/host-list
UG Series is also bringing their amazing Women Strong Retreat back for the 2nd year. The inaugural event was held in the summer of 2014, with CFI has the location for their in gym sessions, this event saw a group of like minded women of all athletic abilities in CrossFit come together for a weekend to train with, be coached by, and hang out with 4 incredible women/coaches/athletes in the sport of fitness. Michele Letendre, Jenny LaBaw, Katie Hogan and Sam Briggs!The Women Strong Retreat will be coming back, October 20th, 2016 weekend, CFI will once again be the host location, which we're super excited about. For the retreat they're bringing in coaches Jenny LaBaw, Katie Hogan, Sam Briggs and Becca Voigt. To train with, hang out with and coach a group of like minded women who enjoy fitness at as sport. It's open for all fitness levels.Ladies you can register for this now here!
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WINNER WILL GET A FREE Crossroads adaptive tee or tank – 1st TO ANSWER
SEND YOUR ANSWERS TO STOUTY@INDESTRI.COM
9:30am WOD only
DEAD LIFT1X1 @ 70%1X1 @ 77.5%5X3 @ 82.5%
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do some mobility or cheer on your peoples while you wait1 MIN MAX EFFORT ASSAULT BIKEREST 1 MINUTE21 THRUSTERS 75/5515 BOX JUMP OVERS 24/209 THRUSTERS 95/65
COOL DOWN RUN FLUSH
FRONT SQUAT1X1 @ 70%1X1 @ 77.5%5X3 @ 82.5%
EMOM 20 MINUTES - EVERY 2 MINUTES - BUILDING TO A HEAVY!!1 SQUAT CLEAN1 FRONT SQUAT1 JERK
REST 2 MINUTES
5 MIN AMRAP
SQUAT CLEAN & JERK 185/135
ROLL OUT HAMS AND GLUTES
SNATCH PULL2-2-2.POWER SNATCH6 minutesBuild to a heavy Single
100 MED BALL CLEANS 20/14Partner holds HANDSTAND
100 BOX JUMPS 24/20Partner holds 1 arm kb OH HOLD100 WALL BALL PASSES 20/14100 KB SWINGS 24/16Partner holds PLANK
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Partner 800m Run With Med ball
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SH.PRESS1X1 @ 70%1X1 @ 77.5%5X3 @ 82.5%
5 RDS5 C2B/5RING DIPS or 5/3 MU7 SH2OH 135/959 OVER BAR BURPEES
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ROM WOD
2 rounds of:10 PUSHUPS10 TOUCHDOWNS10 BANDED-GOOD-MORNINGS 1” band
HAND STAND HOLDS or WALKS8 MINS @ 30 ON 30 OFF
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BENCH PRESS10 MIN TO FIND HEAVY DOUBLE
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FRONT SQUAT1X5 @ 55%1X5 @62.5%3X10 @67.5%
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SH. PRESS1X5 @ 55%1X5 @62.5%3X10 @67.5%
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EMOMMIN 1: 30 SEC OF TIRE FLIPSMIN 2: 45 SEC OF G2SH STONEMIN 3: 9/6 CAL ASSAULT BIKE
ROLLOUT-LATS 2:00/sideINTERNAL-ROTATION-SITUP-STRETCH 6x :10 contract, :05 relax
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